Call Us: (971) 271-7167

Tuesday

24
Jan

Tuesday

CrossFit Stumptown – CrossFit

Warm-up (No Measure)

Tuesday Therapydia warm up

500 m row

50 DU

20 cal on airfit

20 zombie sit ups

20 legs over head

Heavy Goblet pause squat 30 second hold

10 best Pistol progression each leg (split squat, weighted split squat, Cossack squat, weighted Cossack squat, box step down: lateral, forward, into box pistol)

Metcon (AMRAP – Reps)

4 Sets for Max Reps:


30s burpees 


Rest 30s


30s Toes-to-Bar


Rest 30s


30s Double Unders


Rest 30s

Metcon (3 Rounds for reps)

3 Sets:

Max Unbroken* Set of

Wall Ball (20/14) (10/9′)


Rest 60s between sets


*Unbroken = Continuous movement, no stopping, no dropping

Metcon (No Measure)

200 Russian twists (total not per side